Ukuzihoya
Ukondla impilo yakho kakuhle.
Xhasa impilo yakho yobuchopho. Cinga ngokuzihoya njengesipho ozipha sona.Kukho malunga nokwenza izinto ezikuncedayo ukuphumla, ukunciphisa uxinzelelo nokuhlala ulungelelene– njengokufumana ubuthongo obaneleyo okanye ukutya kakuhle. Ukuzihoya akunyanzelekanga kube nzima okanye kubize kakhulu. Kungaba lula njengokuhamba phakathi kwendalo, ukufunda incwadi okanye ukuchitha ixesha kunye nabantu obathandayo. Ukwenza ukuzihoya isiqhelo kuphucula impilo yakho yobuchopho kwaye kukuncede ukuba ubonakale ngcono kuwe – nakwabanye.
Iingcebiso eziphambili zempilo yobuchopho engcono
- Yiba nomonde kwaye ube nobubele kuwe.
- Qala kancinci kwaye ukhulise imizamo yakho kancinci kancinci.
- Fumana umhlobo we self-care ukuze akugcine unomdla.
Emzimbeni
Zama:
Ukuhamba epakini okanye kwihlathi – Umdibaniso onamandla wokusebenza uphefumla kwaye ubandakanya zonke iinzwa zakho.
OKUHLE NGAKO
- ✓ Kunyusa umoya wakho
- ✓ Amanqanaba asezantsi wokuxhalaba
- ✓ Iphucula ukugxila
Indlela okukunceda ngayo ubuchopho bakho
- ● Kunciphisa iihomoni loxinzelelo, oku kunciphisa uxinzelelo
- ● Kwandisa ulawulo lwemvakalelo, ukuze ukwazi ukulawula iimvakalelo zakho ngcono
- ● Yakha izicubulu zobuchopho kunye nonxibelelwano lobuchopho
Ngeemvakalelo
Zama:
Bhala izinto ezi-3 ozivuyelayo ngokwemihla yonke, ezikunceda ugxile kwizinto ezilungileyo.
OKUHLE NGAKO
- ✓ Ikunceda uzive ungcono ngokubanzi
- ✓ Ixesha elincinane lokucinga ngeengxaki
- ✓ Umoya oqaqambileyo
Indlela okukunceda ngayo ubuchopho bakho
- ● Ivula iindlela zokuvuya – inxalenye zobuchopho bakho zolonwabo
- ● Ikunceda uqaphele izinto ezilungileyo ngakumbi
- ● Iqinisa iindlela ezilungileyo
Ezentlalo
Zama:
Ukuqhagamshelana nabahlobo nosapho ebusweni, okanye ujoyine amaqela oxhaso, oku kukunika uvakalelo lokuba ungowabo.
OKUHLE NGAKO
- ✓ Akuziva ulilolo kangako
- ✓ Yabelana ngemvakalelo zakho
- ✓ Ukungakhathazeki, uxinzelelo oluncinane
Indlela okukunceda ngayo ubuchopho bakho
- ● Kudambisa isikhululo somngcipheko kunye noloyiko lobuchopho – I-Amygdala
- ● Yenza umzimba wakho ungabinaxinzelelo – yehlise impendulo yakho kuxinzelelo
- ● Ukhulula iikhemikhali zobuchopho ezenza uzive kamandi, ezifana ne-oxytocin
Engqondweni
Zama:
Ixesha lokuthula lemizuzu emi-5. Ukuqeqesha ukuqaphela nokugxila kukunceda ugxile kwinto eyenzeka ngoku, okwenza ube nolawulo.
OKUHLE NGAKO
- ✓ Ukugxila okungcono
- ✓ Ukungakhathazeki, nomoya ophakamileyo
- ✓ Uxinzelelo oluncinane, ukuzola
Indlela okukunceda ngayo ubuchopho bakho
- ● Ithoba ingcinga ezinintsi
- ● Ikunceda ugxile ngcono
- ● Ingincinga ezimbalwa
Khumbula: Ukuzikhathalela kukuhamba, hayi indawo oya kuyo. Thatha inyathelo elinye elincinane ngexesha.
Iindlela zokuzikhathalela
Izenzo ezincinci zemihla ngemihla zinokwenza umahluko omkhulu kwimpilo yakho yengqondo.
Shukumisa umzimba wakho
Umsebenzi womzimba oqhelekileyo unokunceda ukunciphisa uxinzelelo, ukukhathazeka, kunye nosizi ngelixa uphucula umoya kunye nokuqinisekiswa kwakho.
- Hamba kwindalo
- Danisa kumculo owuthandayo
- Zama ukwelula ngokuthambileyo okanye i-yoga
Qhela ukubulela
Ukubonisa ukubulela rhoqo kungaphucula impilo yakho yengqondo kunye nempilo yonke.
- Bhala izinto ezi-3 ozivuyelayo yonke imihla
- Qeqesha ukucamngca kwengqondo
- Yabelana ngokubulela kwakho nabanye
Qhagamshelana nabanye
Uqhagamshelwano noluntu lunokuphucula impilo yakho yengqondo kunye nempilo yonke.
- Chitha ixesha nabahlobo nosapho
- Joyina iqela loxhaso
- Yenza umsebenzi woluntu
Ukuqaphela kunye nomthambo wengqondo
Ukuqaphela kunye nomthambo wengqondo kunokunceda ukunciphisa uxinzelelo kunye nokuqinisekisa impilo yengqondo.
- Qeqesha ukucamngca kwengqondo
- Zama ukusebenzisa I app ye meditation
- Faka ukuqaphela kwindlela yakho yemihla ngemihla